OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
10 Minutes Moving through:
250m Ski OR Row
10 Double KB Front Squat (Light-Moderate)
10 Double KB Push Press (Light-Moderate)
-Then-
Build to Thruster weight.
4. Workout Prep
1 Set (at workout pace):
20 Double Unders
3 Thrusters (at workout weight)
5. Movement Prep (perform after the metcon)
3 sets
45 seconds Double KB Front Rack Hold
100m farmers carry
3-5 Back Squats (ascending weight)
20 Thrusters (95/65)
-rest 4:00-
90 Double Unders
18 Thrusters (95/65)
-rest 4:00-
80 Double Unders
16 Thrusters (95/65)
-rest 4:00-
70 Double Unders
14 Thrusters (95/65)
*You must go faster on each subsequent interval than the prior interval
20 Thrusters (115/80)
-rest 4:00-
100 Double Unders
18 Thrusters (115/80)
-rest 4:00-
80 Double Unders
16 Thrusters (115/80)
-rest 4:00-
60 Double Unders
14 Thrusters (115/80)
*You must go faster on each subsequent interval than the prior interval
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes
STIMULUS and GOALS
How to Pace: SPRINT! We want you to move as fast as possible and hold as big of sets as you can for each movement! We are putting the challenge right at the edge of what you can hold onto!
How it should Feel: LACTIC ACID PARTY! Those thrusters are going to add up! But we have plenty of rest for you to recover so you can flush and move faster on the next interval.
WORKOUT STRATEGY & FLOW
Double Unders: Unbroken is ideal! But we definitely want these done in under 90 seconds if you need to break.
Thrusters: This should be a relatively light weight that you can hold onto unbroken throughout.
OR Banded 7s – perform 7 reps of each movement
2. Hinshaw Warm up
3. Movement Prep/Activation and Increasing Heart Rate
4 Rounds:
1:00 Ski (Moderate Pace)
20 Alt. Leg V-Up
:30 Handstand Hold
4. Workout Prep
1 Set (at workout pace)
5/4 Calorie Ski
5 GHD sit ups
15’ Handstand walk
75 GHD sit ups
150’ Handstand walk
-Rest 10 Minutes-
150’ Handstand walk
75 GHD sit ups
50/40 Calorie Ski
Target Time each set: sub 8 minutes
Time Cap each set: 11 minutes
STIMULUS and GOALS
How to Pace: Steady. We want you to open up at a moderate pace and build into your intensity. These are bigger sets for each movement and must be approached with purpose and a plan.
How it should Feel: CARDIO. By the end of the workouts, the limiting factor here will likely be breath or core fatigue.
WORKOUT STRATEGY & FLOW
Ski: Smooth, fast pulls with an aim to be close to the 2 minute mark!
GHD Sit Ups: Sets of 20+ would be great but be smart and know yourself for this movement! Knee extension on the pads with hands for momentum helps to keep you moving!
Handstand Walk: The core fatigue and heart rate will add up here so kick up and aim to walk faster than normal so you can earn your rest!
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